Wednesday, June 24th 2015
We’ve got a fun chipper planned for today and since we’ve been heavy on the barbell with squats and cleans the past few days, we are shifting the loads to body weight and kettlebells.
Its also been extremely hot this week. Please make sure you are drinking PLENTY OF WATER and fueling your body with good foods. We should all be drinking more than the 8 glasses recommended a day (in fact, men should consume 13 and women at least 9) but eating foods high in water content can provide the added bonus of fiber, electrolytes and vitamins.
Not only does it replenish lost water, but also electrolytes that allow for better performance. Some good choices include:
Celery: 96 percent water and provides sodium, potassium, magnesium, calcium, phosphorus, iron and zinc
Watermelon: 95 percent water and rich in vitamin C
Bell Peppers: 92 percent water and rich in vitamin C
Cucumbers: 95 percent water and provides calcium, magnesium, sodium and potassium
Strawberries: 92 percent water and rich in potassium
Â
Cantaloupe: 90 percent water and rich in potassium
So drink up! And eat up!
Tuesday, June 23 2015
Today we continue to work on our Clean strength cycle.  Try to maintain all that good form and technique we’ve been working on (open those hips, big shoulder shrug, be patient and don’t bend the arms too early!).  Hopefully the drills we did last week like Clean Pulls and Clean grip deadlifts will help as you go heavy!
Monday, June 22nd 2015
We have a fun week of programming ahead.  Monday will be Front Squats (with a 3 second pause at the bottom) and ‘Running Cindy”. Pause reps are the opposite of ballistic or plyometric training. Rather than taking advantage of the elastic components of our muscles, pause reps force you to face your challenge with strength and strength alone.
Pausing at the bottom of the repetition allows the elastic energy to dissipate while simultaneously breaking your momentum. There is no stored energy to take advantage of, no kinetic energy to roll with. When you pause, all you’ve got is your muscles to produce the force you need. No tricks, no cheats, just pure strength.
We did a version of running Cindy a few weeks ago, but with a 400M run (vs. a 200M run this time). Â Faster sprints with less distance means more time to squeeze rounds in, so move quickly and get after it!
Meet our newest members and foundations graduates! Jason (“Jay”) and Rikki…
]]>Sunday, June 21st, 2015
HAPPY FATHER’S DAY